The Power of Protein
- kelseacregut
- Apr 10
- 5 min read
If you’re aiming to live a healthier life, you’ve probably heard someone recommend adding more
protein to your diet. But understanding the why behind the importance of protein is key to
making it a consistent part of your meals. Protein isn’t just a fitness trend; it’s one of three
essential macronutrients your body relies on to function optimally. In fact, protein plays a central
role in nearly every biological process, making it crucial to your overall well-being. In this blog,
we’ll dive into the science of protein, why it’s indispensable for your health, and how to meet
your protein targets to feel your best.
A Deeper Dive Into Protein’s Role in the Body
Protein’s importance extends far beyond muscle-building. Every cell in your body depends on
protein to function properly. Protein is made up of amino acids, often called the building blocks
of life. These amino acids contribute to the structure of your hair, skin, nails, and organs. They
also play a vital role in the creation of hormones, neurotransmitters, and enzymes – all of which
are necessary for daily bodily functions. Simply put, without protein, we wouldn’t be able to
think clearly, fight off illness, or do much of anything at all.
The Importance of Muscle Protein Synthesis
Muscle protein synthesis (MPS) refers to the process by which the body builds and repairs
muscle tissue. This process is essential for muscle growth, recovery, and overall health. When we
consume protein, our bodies break it down into amino acids, which repair and build muscle
fibers that have been stressed during daily activities or exercise. MPS is particularly important as
we age, because muscle mass naturally declines over time – a condition known as sarcopenia. As
muscle mass decreases, mobility, balance, and overall strength are compromised, increasing the
risk of falls and fractures. Additionally, muscle tissue is metabolically active, helping regulate
blood sugar, boost metabolism, and support cardiovascular health.
How Much Protein Do You Really Need?
Protein requirements vary based on individual factors such as age, gender, activity level, and
personal goals. Below are general guidelines, but keep in mind that personalized
recommendations can offer more accurate targets. For tailored advice, consulting a registered
dietitian or healthcare professional is always recommended.
Academy of Nutrition and Dietetics (AND) Protein Intake Recommendations:
● General Population: 0.8 grams per kilogram of body weight per day (RDA)
● Athletes and Physically Active Individuals: 1.2-2.0 grams per kilogram of body weight
per day, depending on exercise intensity
● Older Adults: 1.0-1.2 grams per kilogram per day (higher for those at risk of sarcopenia
or recovering from illness)
● Pregnant and Lactating Women: 1.1 grams per kilogram, plus an additional 25 grams
● Adolescents: 0.95-1.0 grams per kilogram per day
Dr. Gabrielle Lyon’s research suggests that adults, especially those over 40, may benefit from a
higher protein intake, around 1.6-2.2 grams per kilogram, to preserve muscle mass as we age.
Experts agree that 25-40 grams of protein per meal (or a minimum of 1.6 grams per kilogram per
day) is key to effectively stimulating muscle protein synthesis and supporting muscle health.
How to Meet Your Protein Target
Reaching your protein target may feel like a challenge, but with some planning, it’s definitely
achievable! One easy approach is to ensure protein is part of every meal. Pairing protein with
healthy carbs, fats, and fiber not only supports balanced nutrition, but also helps stabilize blood
sugar levels and keeps you feeling satisfied longer.
Start small and gradually increase your protein intake. If your target is 120 grams per day but
you’re currently eating 80 grams, don’t try to make a drastic leap. Increase your intake
incrementally – perhaps adding 10 grams at breakfast or adjusting your daily total by 10 grams
every two weeks.
To boost your protein intake:
● Add an extra serving of protein-rich foods to meals (e.g., chicken, tofu, fish)
● Incorporate protein-rich snacks (e.g., Greek yogurt, edamame, protein shakes)
● Swap some carbs for protein (e.g., try beans instead of rice)
Complete vs Incomplete Proteins: What’s the Difference?
When it comes to protein, it’s important to understand the difference between complete and
incomplete proteins. Complete proteins contain all nine essential amino acids, which your body
needs but cannot make on its own. Animal-based proteins such as meat, eggs, and dairy are
complete proteins. Incomplete proteins, found mostly in plant-based foods, lack one or more
essential amino acids. However, by combining different plant-based proteins (e.g., rice and
beans), you can create a complete protein profile. If you follow a vegetarian or vegan diet,
strategic combinations like these will help you meet your protein needs.
The Role of Protein Powders
While whole foods should be your primary source of protein, protein powders can be a
convenient way to meet your protein goals. There are many types to choose from, including
whey, casein, egg white, and plant-based options like pea, hemp, and soy.
Why Consider Protein Powders?
● Convenience: Quick and easy to use, especially for busy schedules. Add to shakes,
smoothies, or even baked goods.
● Post-Workout Recovery: After strength training, your body’s ability to use protein is
heightened. Consuming protein post-workout supports muscle recovery and MPS.
● Muscle Maintenance and Growth: If you're physically active or over 40, protein
powder can help you meet higher protein needs.
● Appetite Control: Protein helps you feel full longer, supporting weight management
goals.
● Dietary Support: For vegans or vegetarians, protein powder can help you meet your
needs when whole foods fall short.
Working with a registered dietitian can help you choose the best protein powder based on your
goals, preferences, and dietary restrictions. A dietitian can also help you determine the right
dosage to ensure your protein intake aligns with your overall nutrition.
The Importance of Protein in Your Diet
Incorporating enough protein into your diet is essential for maintaining muscle mass, boosting
recovery, and optimizing overall health. A well-balanced, personalized approach to nutrition,
which includes adequate protein, can help you improve metabolism, prevent muscle loss, and
support long-term well-being. Ready to add more protein to your plate? Working with a dietitian
can help you understand your unique protein needs and develop a plan to reach your health
goals. If so, our experienced dietitians are here to help. Contact 360 Nutrition (805) 738-5700 to
book your initial consultation.
Written by: Lexi Underhill, RDN, CPT, CES
References:
Phillips, S.M. (2017). The Science of Muscle Protein Synthesis. The Journal of Stregnth and
Conditioning Research, 31(1), 62-71. https://doi.org/10.1519/JSC.0000000000001551
Lyon, G. (2020). The Protein Prescription: How to Achieve Your Optimal Body Composition and
Health. Dr. Gabrielle Lyon.
Academy of Nutrition and Dietetics. (2020). Position of the Academy of Nutrition and Dietetics:
Protein and Exercise.Journal of the Academy of Nutrition and Dietetics, 120(5), 799-808.
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to
metabolic advantage.Applied Physiology, Nutrition, and Metabolism, 36(5), 647-653.
Mettler, S., Holm, L., & Tipton, K. D. (2018). Choosing the right protein powder for individual
needs: A review of protein supplementation and its benefits for muscle health. Journal of the
International Society of Sports Nutrition, 15(1), 27. https://doi.org/10.1186/s12970-018-0215-1
Moore, D. R., Churchward-Venne, T. A., Witard, O. C., et al. (2016). Protein ingestion to
stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older
versus younger men. The Journal of Nutrition, 146(4), 835-841.
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